WARM UP
7 way hips + 15R/15L banded lateral side steps + 15R/15L banded kicks backs + 30 banded air squats
Then,
Back squats – 10, 8, 2×6, 4, 2×2, singles (build)
ADVANCED
STRENGTH
Take 20min to find a new 1RM back squat
**squat cycle starting next week**
INTERMEDIATE
STRENGTH
Take 20min to find a new 1RM back squat
**squat cycle starting next week**
BEGINNER
STRENGTH
Goblet squats – 7×5
ADVANCED
WORKOUT
10 dBall squats (pause at bottom) 100/80
10 C2B pull ups
20 box jumps (step down) 24/20
**3x – NFT rest as needed**
20m DB FR walking lunges 45/35
20 ring rows (pause at top)
40 double unders
**3x – NFT; rest as needed**
INTERMEDIATE
WORKOUT
10 dBall squats (pause at bottom) 80/60
10 banded pull ups
20 box jumps (step down) 20/16
**3x – NFT rest as needed**
20m DB FR walking lunges 35/25
20 ring rows (pause at top)
80 singles
**3x – NFT; rest as needed**
BEGINNER
WORKOUT
10 dBall squats 20/10
10 banded pull ups
20 alt box step ups 20/16
**3x – NFT rest as needed**
15m walking lunges
15 ring rows
40 singles
**3x – NFT; rest as needed**